There are numerous advantages of incorporating oily fish into your diet which we will explore in this blog.
The ‘oily fish’ category of seafood includes popular choices such as salmon, mackerel, trout, tuna (not tinned) and sardines, all of which are teeming with health benefits.
Oily fish is celebrated for its high content of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are crucial for maintaining heart health. Omega-3s have been linked to reduced risks of heart disease by helping lower blood pressure, reduce inflammation, and improve cholesterol levels.
Brain Health and Cognitive Function
Omega-3 fatty acids are not just heart-healthy; they’re brain-boosting too. Studies suggest that regular consumption of oily fish may enhance cognitive function, reduce the risk of age-related cognitive decline, and potentially alleviate conditions like depression and anxiety. Omega-3s play a pivotal role in brain development and maintenance.
Inflammation and Joint Health
The anti-inflammatory properties of oily fish can make a significant difference for those dealing with chronic inflammatory conditions, such as arthritis. The omega-3 fatty acids in these fish have been shown to reduce joint pain, stiffness, and improve overall joint health.
Eyes and Vision
Oily fish’s benefits extend to your eyes as well. DHA, a type of omega-3 found in these fish, is a major structural component of the retina. Consuming omega-3-rich foods may help reduce the risk of age-related macular degeneration, a leading cause of vision loss in older adults.
Omega-3s also work their magic on your skin. These fatty acids help maintain skin hydration, reducing the risk of dryness and skin conditions.
Salmon is a popular weekly dinner choice for many so we thought we would give you some ideas for marinating to make a tasty dinner even tastier.
Here are some ideas to get you started:
- Lemon-Herb Marinade: Mix lemon juice, fresh herbs (such as dill or parsley), crushed garlic, olive oil and pepper for a zesty and refreshing marinade.
- Honey Mustard Marinade: Combine honey, Dijon mustard, crushed garlic, and a dash of soy sauce for a sweet and tangy salmon experience.
- Soy Ginger Marinade: Blend soy sauce, grated ginger, crushed garlic, a touch of honey, and sesame oil for an Asian-inspired marinade.
- Coriander-Lime Marinade: Mix lime juice, fresh coriander, crushed garlic, cumin, and olive oil for a zesty, Southwestern-inspired flavour.
- Tahini-Citrus Marinade: Whisk together tahini, lemon juice, a touch of honey, and a pinch of cumin for a creamy and nutty marinade with a citrusy kick.
- Lemon-Turmeric Marinade: Combine lemon juice, ground turmeric, crushed garlic, and a drizzle of extra-virgin olive oil for a flavourful, anti-inflammatory marinade.
To enjoy your marinated fish at its best marinade for at least 30 mins before cooking. You could bake, grill or fry these ideas.
If you often find yourself thinking: ‘What am I going to cook tonight!?’ our Meal Planning Masterclass happening on 15th November will help you get one month of meals sorted in one hour! You can find out more and register here.